Italian Sub Salad

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Italian Sub Salad

Skip the bread and enjoy a bowl of this healthy Italian Sub Salad with salami, cold cuts and cheese, which takes the indulgence of an Italian hero served as a low-carb salad instead.

Italian Sub Salad

Italian Sub Salad

Whether you’re looking for a filling lunch, light dinner, or standout side, this Italian sub salad recipe delivers all the flavor without the bread. Also known as a “sub in a tub” or “chopped sub salad,” this easy salad offers a low-carb, protein- rich twist on the classic Italian grinder sandwich. It’s a light and hearty salad, perfect to make ahead for the week. More similar Italian salad recipes you may love are this Broccoli Sub Salad, Antipasto Salad, and Italian Chopped Salad.

tomatoes, red onions, cheese, olives, salami, lettuce, banana peppers

Italian Sub Salad Ingredients

  • Lettuce: Choose crisp iceberg or romaine lettuce as the base for this salad.
  • High-Protein Toppings: Layer the salad with thinly sliced deli meats, such as turkey, Genoa salami, turkey pepperoni, and capicola
  • Cheese: Incorporate a blend of part-skim mozzarella and provolone cheese, or choose one or the other.
  • Vegetables: Add color and texture with cherry tomatoes, red onions, pepperoncini (or banana peppers), and black olives.
  • Italian Sub Salad Dressing: Extra virgin olive oil, red wine vinegar, Italian seasoning, minced garlic, kosher salt, and a splash of brine from the pepperoncini

How to Make an Italian Sub Salad

This Italian salad recipe is just two easy steps: make the dressing and put all the salad ingredients in a bowl!

  1. Italian Salad Dressing: Whisk oil, vinegar, Italian seasoning, garlic, salt, and pepperoncini brine in a small bowl.
  2. Make the Salad: Put all the Italian hoagie salad ingredients in a large bowl. Drizzle the vinaigrette over the salad when ready to eat and toss to coat.
tossing Italian salad

Italian Salad Variations

  • Meat: If you don’t have or like one of the meats, feel free to skip it and add more of another. Other meats you could use are deli ham, prosciutto, or soppressata.
  • Vegetarian Italian Salad: Skip the meat and add a can of chickpeas for protein.
  • Olives: Swap black olives for kalamata or green olives.
  • Tomatoes: Substitute cherry tomatoes for sun-dried or grape tomatoes.
  • Onions: Use pickled red onions.
  • Cheese: Sub fresh mozzarella or shredded parmesan.
  • Briny/Pickled Substitutions: Instead of pepperoncini, use jarred artichoke hearts or giardiniera, a mixture of pickled vegetables.
  • Vegetables: Add more veggies, like cucumber or bell pepper.
  • Herbs: Top your salad with fresh herbs, like basil or oregano.

What to Serve with an Italian Sub Salad

The high-protein salad contains a lot of protein from the cheese and meat, making it a satisfying meal. You could eat it with some Italian bread, like focaccia or ciabatta.

This easy Italian sub salad recipe is great for meal prep.

  1. Chop all the ingredients.
  2. Store the meat, cheese, vegetables, and lettuce in separate containers.
  3. Make the salad dressing in a separate container.
  4. When ready to eat it, combine everything in one bowl with the lettuce and dig in!


If you keep the components of this chopped Italian sub salad separately, it’ll last for 4 days. If you have leftover salad with the dressing on, it’s best to eat it the day of, but you can store it in an airtight container for a day.

Italian Sub Salad

More Italian Salad Recipes You’ll Love

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Italian Sub Salad

Skip the bread and enjoy a bowl of this healthy Italian Sub Salad with salami, cold cuts and cheese, which takes the indulgence of an Italian hero served as a low-carb salad instead.
Italian Sub Salad

Prep: 20 minutes
Cook: 0 minutes
Total: 20 minutes
Yield: 4 servings
Serving Size: 2 cups


  • 2 tablespoon extra virgin olive oil
  • 3 tablespoons red wine vinegar
  • 1/2 tablespoon Italian seasoning
  • 1 clove minced garlic
  • 1/4 tsp teaspoon kosher salt
  • 8 cups chopped iceberg or romaine lettuce, chopped
  • 6 ounces thin sliced turkey, chopped
  • 2 ounces thin slices genoa salami, chopped from about 6 thin slices
  • 3 ounces turkey pepperoni, chopped
  • 2 ounces Capicola, chopped
  • 1/3 cup shredded part-skim mozzarella & provolone mix, low moisture
  • 1/3 cup cherry tomato, chopped
  • 1/4 cup red onion, sliced
  • 1/4 cup pickled pepperoncini or banana peppers, sliced (plus 1 tablespoon brine)
  • 1/4 cup black olives, sliced

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  • In a small bowl, whisk olive oil, vinegar, 1/2 tablespoon italian seasoning, garlic, salt and 1 tablespoon brine from pepperoncini.
  • Add a large bowl add the lettuce, turkey, salami, pepperoni, capicola, cheese, tomato, red onion, pepperoncini and black olives.
  • Drizzle in the dressing when ready to eat and toss to coat.

Last Step:

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Serving: 2 cups, Calories: 298 kcal, Carbohydrates: 11.5 g, Protein: 22 g, Fat: 19 g, Saturated Fat: 5.5 g, Cholesterol: 71.5 mg, Sodium: 1573.5 mg, Fiber: 3 g, Sugar: 5.5 g